​Here is one set of movements I put together that I've been exploring over the last few years to help free my feet, ankles and low legs for full movement and functioning. This set is made up of pandiculations (in the tradition of Thomas Hanna).

​The techniques in this video consist of:1) A contraction or shortening of a specific muscle or muscle groups, followed by:2) A controlled or voluntary lengthening (eccentric contraction), of the same muscle(s) under load/resistance.

This is similar to an isolytic contraction.

Feel free to follow along; however, you'll want to explore these movements MORE SLOWLY than I am demonstrating. Also, this is a limited example of what is possible. Keep exploring and find what else works for you!